20 Healthy Dietitian Approved Recipes for Weight Loss

Are you looking to shed a few pounds and boost your overall health? The key to successful weight loss lies not only in exercise, but also in the food you eat. As a dietitian, I’m often asked for recipe ideas that are both delicious and nutritious. In this article, we’ll explore 20 healthy recipes that have been approved by dietitians and are perfect for anyone looking to lose weight.

From protein-packed salads to hearty stir-fries, these recipes offer a variety of flavors and textures to keep your meals interesting and satisfying. Whether you’re in the mood for something light and refreshing or rich and comforting, there’s a recipe on this list that’s sure to become a new favorite.

In this article, we’ll dive into each of these 20 healthy recipes, exploring their nutritional benefits and providing step-by-step instructions for making them at home.

Grilled Lemon Herb Chicken Salad

Elevate your salad game with this refreshing Grilled Lemon Herb Chicken Salad, perfect for a light and flavorful meal.

Ingredients:

– 1 lb boneless, skinless chicken breast
– 2 lemons, juiced
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– Salt and pepper to taste
– 4 cups mixed greens (arugula, spinach, etc.)
– 1 cup cherry tomatoes, halved
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped pecans or walnuts (optional)

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, thyme, salt, and pepper.
3. Brush the mixture onto both sides of the chicken breast.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Let the chicken rest for 5 minutes before slicing into strips.
6. In a large bowl, combine mixed greens, cherry tomatoes, feta cheese (if using), and pecans/walnuts (if using).
7. Top with grilled chicken strips and serve immediately.

Cooking Time: 15-20 minutes

Quinoa and Black Bean Stuffed Peppers

A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines quinoa, black beans, and vegetables for a healthy and filling meal. Perfect for a weeknight dinner or a special occasion.

Ingredients:

– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup frozen corn kernels
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheese, chopped cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine cooked quinoa, black beans, onion, garlic, corn kernels, and olive oil. Mix well.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.

Cooking Time: 45-50 minutes

Avocado and Chickpea Buddha Bowl

A nutritious and filling bowl that combines creamy avocado with nutty chickpeas, all wrapped up in a flavorful sauce.

Ingredients:

– 2 ripe avocados, mashed
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: chopped cilantro, red onion, or cherry tomatoes for garnish

Instructions:

1. In a large bowl, whisk together tahini, lemon juice, olive oil, garlic, salt, and pepper.
2. Add the mashed avocado and chickpeas to the bowl, stirring until well combined.
3. Taste and adjust seasoning as needed.
4. Serve in individual bowls, garnished with your choice of chopped cilantro, red onion, or cherry tomatoes.

Cooking Time: 10 minutes

Zucchini Noodles with Pesto and Cherry Tomatoes

This recipe combines the best of summer’s produce – fresh zucchini, vibrant cherry tomatoes, and rich pesto – to create a quick and satisfying dish perfect for hot days.

Ingredients:

– 2 medium zucchinis
– 1/4 cup freshly made or store-bought pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)

Instructions:

1. Spiralize the zucchinis into noodles.
2. In a large skillet, heat the pesto over medium heat until slightly warmed.
3. Add the cherry tomatoes to the skillet and cook for 3-4 minutes or until they release their juices and start to caramelize.
4. Add the zucchini noodles to the skillet, tossing to combine with the pesto and tomatoes.
5. Season with salt and pepper to taste.
6. If desired, sprinkle grated Parmesan cheese on top and serve immediately.

Cooking Time: 15-20 minutes

Baked Salmon with Asparagus and Lemon

This recipe combines the delicate flavors of salmon and asparagus with a bright and citrusy twist, perfect for a quick and elegant dinner. This dish is also incredibly easy to prepare, making it a great option for busy weeknights or special occasions.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1 lb fresh asparagus, trimmed
– 2 lemons, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on one half of the baking sheet.
4. In a separate bowl, toss asparagus with olive oil, salt, and pepper. Spread evenly on the other half of the baking sheet.
5. Drizzle lemon juice over the salmon.
6. Bake for 12-15 minutes or until salmon is cooked through and flakes easily with a fork.
7. Garnish with chopped parsley if desired.

Cooking Time: 12-15 minutes

Spinach and Feta Stuffed Portobello Mushrooms

Elevate your appetizers with this savory and satisfying recipe, featuring the earthy flavor of portobello mushrooms paired with tangy feta cheese and nutritious spinach.

Ingredients:

– 4 large portobello mushrooms, stems removed and caps cleaned
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 375°F.
2. In a bowl, combine spinach, feta cheese, and garlic. Mix well.
3. Stuff each mushroom cap with the spinach-feta mixture, dividing it evenly among the four mushrooms.
4. Drizzle olive oil over the stuffed mushrooms and season with salt and pepper.
5. Place the mushrooms on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until tender and golden brown.
6. Garnish with chopped parsley, if desired.

Cooking Time: 20-25 minutes

Cauliflower Rice Stir-Fry with Tofu

A quick and healthy stir-fry recipe that’s perfect for a weeknight dinner or a meal prep option. Cauliflower “rice” replaces traditional rice, making this dish gluten-free and low-carb.

Ingredients:

– 1 head of cauliflower
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: your favorite stir-fry vegetables (bell peppers, carrots, broccoli)

Instructions:

1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add tofu and cook until golden brown, about 3-4 minutes. Remove from skillet.
4. Add onion and garlic to the skillet; cook until softened, about 2 minutes.
5. Add cauliflower “rice” to the skillet; cook for 2-3 minutes or until tender.
6. Return tofu to the skillet with soy sauce, salt, and pepper. Stir-fry for an additional 1 minute.
7. Serve hot, garnished with your favorite stir-fry vegetables if desired.

Cooking Time: 15-20 minutes

Mediterranean Chickpea Salad

Mediterranean Chickpea Salad: A flavorful and nutritious salad that combines the simplicity of chickpeas with the vibrant flavors of the Mediterranean.

Ingredients:

– 1 can chickpeas (14.5 oz), drained and rinsed
– 1/2 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 1/4 cup red onion, thinly sliced
– 2 cloves garlic, minced
– 2 tbsp extra-virgin olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. In a large bowl, combine chickpeas, olives, artichoke hearts, and red onion.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Add garlic and season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
6. Chill in the refrigerator for at least 30 minutes before serving.

Cooking Time: 10 minutes (prep time included)

Turkey and Sweet Potato Skillet

This hearty one-pot dish combines the savory flavors of turkey with the natural sweetness of sweet potatoes, all wrapped up in a delicious skillet meal.

Ingredients:

– 1 lb boneless, skinless turkey breast or thighs, cut into bite-sized pieces
– 2 large sweet potatoes, peeled and diced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tsp smoked paprika
– Salt and pepper to taste
– Cooking spray or oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook the turkey over medium-high heat until browned on all sides, about 5-7 minutes.
3. Add the sweet potatoes, onion, garlic, and bell pepper to the skillet. Cook for an additional 5 minutes, stirring occasionally.
4. Sprinkle smoked paprika over the top and season with salt and pepper to taste.
5. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the sweet potatoes are tender.
6. Serve hot, garnished with fresh herbs if desired.

Cooking Time: 35-40 minutes

Greek Yogurt and Berry Parfait

A refreshing and healthy dessert option that combines creamy Greek yogurt with sweet and tangy berries.

Ingredients:

– 1 cup Greek yogurt
– 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1 tablespoon honey
– 1/4 cup granola or crushed almonds

Instructions:

1. In a small bowl, mix together the Greek yogurt and honey until well combined.
2. Spoon half of the yogurt mixture into a glass or parfait dish.
3. Top with half of the mixed berries.
4. Sprinkle with half of the granola or crushed almonds.
5. Repeat steps 2-4 to create another layer.
6. Serve immediately, or cover and refrigerate for up to 2 hours before serving.

Cooking Time: None

Lentil and Vegetable Soup

This comforting soup is a perfect blend of protein-rich lentils and flavorful vegetables, making it a great option for a quick and nutritious meal. With its rich aroma and velvety texture, you’ll want to come back for more.

Ingredients:

– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2 tablespoons olive oil

Instructions:

1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, broth, diced tomatoes, and thyme. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
5. Serve hot, garnished with chopped fresh herbs, if desired.

Cooking Time: 30-40 minutes

Broccoli and Cheddar Stuffed Sweet Potatoes

Transform humble sweet potatoes into a satisfying meal with this recipe that combines the natural sweetness of sweet potatoes with the creamy richness of broccoli and cheddar. Perfect for a quick dinner or lunch.

Ingredients:

– 4 large sweet potatoes
– 2 cups broccoli florets
– 1/2 cup shredded cheddar cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: paprika, chili powder, or other spices of your choice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-60 minutes, or until tender when pierced with a fork.
3. While sweet potatoes are baking, steam broccoli florets until tender.
4. In a bowl, mix cooked broccoli and shredded cheddar cheese.
5. Once sweet potatoes are ready, slice them in half lengthwise and scoop out some of the flesh to make room for the filling.
6. Stuff each sweet potato with the broccoli-cheddar mixture, dividing it evenly among the four sweet potatoes.
7. Serve hot, garnished with chopped fresh herbs or a dollop of sour cream if desired.

Cooking Time: 45-60 minutes (sweet potatoes) + 10-15 minutes (broccoli)

Shrimp and Avocado Lettuce Wraps

A refreshing twist on traditional wraps, this recipe combines succulent shrimp with creamy avocado, crisp lettuce, and a hint of lime. Perfect for a light and flavorful meal or snack.

Ingredients:

– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 4 cups mixed greens (lettuce, spinach, arugula)
– 2 tablespoons freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– 4 whole wheat tortillas or wraps

Instructions:

1. In a medium skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the shrimp and cook until pink and fully cooked, about 2-3 minutes per side.
2. Meanwhile, in a small bowl, whisk together lime juice and a pinch of salt.
3. Assemble the wraps by spreading a layer of avocado on each tortilla, followed by a handful of mixed greens.
4. Add the cooked shrimp on top of the greens, then drizzle with the lime dressing.
5. Sprinkle with cilantro and serve immediately.

Cooking Time: 10 minutes

Overnight Oats with Chia Seeds and Almond Butter

Start your day with a nutritious and delicious breakfast by making Overnight Oats with Chia Seeds and Almond Butter!

Ingredients:

– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 2 tablespoons chia seeds
– 2 tablespoons creamy almond butter
– Pinch of salt
– Optional: chopped nuts or fruit for topping

Instructions:

1. In a jar or container, combine oats, almond milk, and chia seeds. Stir until well combined.
2. Add almond butter and stir until smooth.
3. Cover the jar with a lid and refrigerate overnight (or for at least 4 hours).
4. In the morning, give the mixture a quick stir and add any desired toppings, such as chopped nuts or fruit.
5. Serve chilled and enjoy!

Cooking Time: Overnight (4-8 hours)

Roasted Brussels Sprouts with Balsamic Glaze

Transform humble Brussels sprouts into a caramelized masterpiece by roasting them to perfection and drizzling with a rich balsamic glaze. This sweet and savory combination is sure to become a new favorite side dish.

Ingredients:

– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally.
4. In a small saucepan, combine balsamic vinegar and honey. Bring to a boil over medium heat, then reduce heat to low and simmer for 5-7 minutes or until thickened and syrupy.
5. Drizzle the balsamic glaze over the roasted Brussels sprouts and serve hot.

Cooking Time: 25-30 minutes

Eggplant and Chickpea Curry

Eggplant and Chickpea Curry Recipe

Savor the flavors of India with this hearty and aromatic curry made with tender eggplant, creamy chickpeas, and a blend of warming spices.

Ingredients:

– 2 medium eggplants, sliced into 1-inch pieces
– 1 can (14.5 oz) chickpeas, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can (14 oz) coconut milk
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish

Instructions:

1. Heat oil in a large skillet over medium-high heat.
2. Add onions and cook until softened, about 3-4 minutes.
3. Add garlic, cumin, curry powder, turmeric, and cayenne (if using). Cook for 1 minute.
4. Add eggplant and cook until tender, about 5-6 minutes per side.
5. Stir in chickpeas, coconut milk, salt, and pepper.
6. Simmer for 10-15 minutes or until the flavors have melded together.
7. Garnish with cilantro leaves and serve over rice or with naan bread.

Cooking Time: 30-40 minutes

Grilled Turkey Burgers with Avocado Slices

Elevate your burger game with these flavorful grilled turkey burgers topped with creamy avocado slices. Perfect for a quick and delicious meal or as a healthier alternative to traditional beef burgers.

Ingredients:

– 4 boneless, skinless turkey breast
– 1/2 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon Worcestershire sauce
– Salt and pepper to taste
– 4 hamburger buns
– Avocado slices (for serving)

Instructions:

1. Preheat grill to medium-high heat.
2. In a large bowl, combine turkey breast, onion, garlic, olive oil, Worcestershire sauce, salt, and pepper. Mix well with your hands until just combined.
3. Divide mixture into 4 equal portions and shape into patties.
4. Grill turkey burgers for 5-6 minutes per side, or until cooked through.
5. Assemble burgers on buns with avocado slices.

Cooking Time: 12-14 minutes

Kale and Quinoa Salad with Lemon Vinaigrette

Revitalize your day with this refreshing salad featuring the perfect combination of crunchy kale, nutty quinoa, and tangy lemon vinaigrette. This quick and easy recipe is perfect for a light lunch or dinner.

Ingredients:

– 2 cups cooked quinoa
– 4 cups curly kale, stems removed and chopped
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 1 tablespoon honey
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)

Instructions:

1. In a large bowl, combine cooked quinoa and chopped kale.
2. In a small bowl, whisk together lemon juice, olive oil, honey, salt, pepper, and red pepper flakes (if using).
3. Pour the vinaigrette over the quinoa-kale mixture and toss to combine.
4. Serve immediately or refrigerate for up to 24 hours before serving.

Cooking Time: 5 minutes

Baked Cod with Garlic and Herbs

This recipe combines the flaky goodness of cod with the pungency of garlic and freshness of herbs, resulting in a dish that’s both nutritious and delicious. Perfect for a weeknight dinner or a special occasion, this baked cod is sure to please.

Ingredients:

– 4 cod fillets (6 oz each)
– 2 cloves of garlic, minced
– 1 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 1 tbsp chopped fresh dill
– Salt and pepper, to taste
– Lemon wedges, for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the cod, then sprinkle minced garlic and chopped herbs evenly.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
7. Serve hot with lemon wedges.

Cooking Time: 12-15 minutes

Stuffed Bell Peppers with Ground Turkey and Brown Rice

Stuffed Bell Peppers with Ground Turkey and Brown Rice

A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines juicy bell peppers with savory ground turkey and nutty brown rice.

• 1 lb ground turkey
• 1 cup cooked brown rice
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp paprika
• Salt and pepper to taste
• 4 large bell peppers, any color
• 1 cup shredded cheddar cheese (optional)

Instructions:

1. Precise the oven to 375°F (190°C). Cut off the tops of the bell peppers and remove seeds and membranes. Place them in a baking dish.
2. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the chopped onion, minced garlic, paprika, salt, and pepper to the skillet. Cook until the onion is translucent.
4. Mix in the cooked brown rice. Stuff each bell pepper with the turkey mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 25 minutes. Remove the foil and add shredded cheese (if using). Return to the oven and bake for an additional 10-15 minutes, until the peppers are tender.

Cooking time: approximately 35-40 minutes. Serve warm and enjoy!

Summary

Get ready to shed those extra pounds with these 20 healthy dietitian-approved recipes for weight loss! From Grilled Lemon Herb Chicken Salad to Roasted Brussels Sprouts with Balsamic Glaze, this collection of nutritious dishes offers something for everyone. Try Quinoa and Black Bean Stuffed Peppers or Mediterranean Chickpea Salad for a protein-packed meal, or indulge in Greek Yogurt and Berry Parfait or Overnight Oats with Chia Seeds and Almond Butter for a sweet treat. With these recipes, you’ll be on your way to a healthier, happier you!